Title Force Type Category Difficulty Equipment Muscle Groups
Fly Alternating Lockout N/A Dumbbell Athletic None required Core, Chest, Legs, Glutes
Reverse Hyper-Extensions: Stability Ball on Bench, Feet Like a Frog Pull Exercise Ball Intermediate Flat Bench, Swiss Ball Legs, Back, Hips, Glutes, Lower
Bird Dog w Circles Core Athletic None required Core, Legs, Glutes
Reverse Lunge Alternating N/A Bodyweight Beginner None required Legs, Quadriceps, Glutes
Bird Dog Static Static Core Intermediate None required Core, Legs, Glutes
Single Leg Bridge on Swiss Ball N/A Bodyweight Athletic None required Legs, Glutes, Hamstrings, Calves
Resistance band squat w/audio Push Resistance Bands Beginner None required Legs, Core, Glutes
Leg Blasters N/A Plyometrics Athletic None required Legs, Glutes
Jump Switch Lunge Push Bodyweight Athletic None required Legs, Quadriceps, Glutes
Foam Roll Hips N/A Stretching Beginner None required Hips, Legs, Glutes
Split Squat Hop Push Bodyweight Athletic None required Legs, Quadriceps, Glutes
Planks w Donkey Kick N/A Core Athletic None required Core, Back, Legs, Lower, Glutes
Sumo Squats: Dumbbell Pull Dumbbell Intermediate Plyo / Step-up Boxes, Dumbbells Legs, Hips, Glutes, Quadriceps
Dumbbell Straight Leg Deadlift Pull Dumbbell Intermediate Dumbbells Legs, Hamstrings, Glutes
Rear Leg Lift Pull Bodyweight Beginner None required Legs, Back, Glutes, Lower
Hip Extensions Push Bodyweight Beginner Exercise Ball (Swiss Ball), Flat Bench Legs, Back, Hamstrings, Glutes, Lower
Fly on Swiss Ball N/A Dumbbell Intermediate None required Chest, Legs, Core, Inner, Glutes
Good Mornings Push Bodybuilding Intermediate Barbell Bar, Barbell Bar Pad Legs, Back, Glutes, Lower
Treadmill Sprints N/A Cardio Athletic Treadmill Legs, Glutes
Hip Lifts: Weighted, Barbell Push Bodybuilding Athletic Barbell Bar, Barbell Bar Pad, Flat Bench Legs, Hips, Glutes, Quadriceps, Hamstrings
Crab Opposite Toe Touches N/A Bodyweight Intermediate None required Core, Legs, Glutes
Hyper-Extensions: Platform, Body-Weight Pull Core Intermediate None required Back, Legs, Lower, Glutes, Hamstrings
Back Extension on Ball N/A Bodyweight Intermediate None required Back, Legs, Shoulders, Lower, Glutes, Posterior
Supermans/Superman Holds N/A Bodyweight Beginner None required Back, Legs, Glutes
Horizontal Leg Press: Wide Stance Push Bodybuilding Intermediate Leg Press Machine Legs, Hamstrings, Glutes, Quadriceps